However, obese elderly people are often accompanied by coronary heart disease, hypertension and other diseases. Some people will have difficulty breathing, sweat easily and act clumsily. If you exercise too much, it will have a negative impact and lead to more serious diseases.
Exercise suggestion for you: 1, do a detailed physical examination, ask the doctor's opinion, and see what kind of exercise is most suitable. If you have coronary heart disease, please pay attention to the comparative observation of ECG.
2. Avoid exercising alone, try to be accompanied by someone, or have a sports partner who is familiar with his health. Carry a health record card and a first-aid health care kit with you, so that you can quickly understand the illness and take medicine in time in an emergency.
3. Lightweight sports such as Tai Ji Chuan, walking, Qigong and ballroom dancing are more suitable for you. Mastering the amount of exercise is the most important principle for obese people to exercise. Determine the amount of exercise according to your own physique, exercise or not, and exercise intensity.
4. I feel feverish and slightly sweaty during exercise. After exercise, I feel relaxed and comfortable, and my sleep is better than before, which shows that moderate exercise can achieve the purpose of consuming energy. If you feel dizzy, chest tightness, flustered after exercise, or have pain, shortness of breath, loss of appetite, poor sleep and obvious fatigue in the precordial area, it proves that you have exercised too much, so you must reduce the amount of exercise to prevent accidents.
5. The heart rate after exercise should not exceed 80% of the limit heart rate of the same age.
6, exercise to lose weight should properly control the diet, but also pay attention to prevent hypoglycemia.
There are three common types of exercise suitable for the elderly: aerobic exercise, muscle strength and weight training and flexible exercise.
Aerobic exercise means that the metabolism in the body has sufficient oxygen supply during exercise. Its obvious advantages are that it can enhance cardiopulmonary endurance and immune resistance, improve hypertension and diabetes, prevent cardiovascular diseases and lose weight, and also help patients with kidney disease, such as long-distance running and swimming.
But when anaerobic exercise, the body's metabolism is in a state of hypoxia, such as weightlifting and sprinting. This kind of exercise can increase muscles, but it is not good for the heart, and it will also lead to an increase in blood pressure. Therefore, we suggest you do more aerobic exercise.
Muscle strength and weight training generally refers to the exercise that can increase strength and strengthen muscles, so it can modify the figure. Flexibility exercise can stretch your bones and muscles. These two kinds of exercises are often used to treat back pain or as health care for other musculoskeletal symptoms.
Generally speaking, most elderly people are most suitable for aerobic exercise, including swimming, walking, cycling, jogging, dancing, skipping rope and climbing mountains. In the face of so many sports, besides one's own interests, one should first consider one's musculoskeletal condition and sports injury.
For example, jogging, skipping rope and aerobic dance are very helpful to increase muscle endurance and burn calories, but these kinds of sports will have an impact on load-bearing joints. People with spinal problems, arthritis in lower limbs or overweight are not suitable, while people who climb mountains or stairs too much are not suitable for this group. Such people must choose low-load sports that will not affect their joints, such as cycling and swimming. People who can't swim can walk in the water or do stretching exercises, and they can also achieve sports effects.